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Honey Garlic Chicken Meal Prep

These honey garlic chicken thighs are sweet and sour, sticky, nutritious, and delicious. They’re quick and easy to make. These meal prep bowls are macro-friendly, and high protein.

We all want to live healthy lives. And part of that involves eating healthy.

But all too often, life gets in the way. So, despite our best intentions, we fall off the healthy eating wagon.

That’s because life is pretty busy. And at the end of the day, who wants to cook dinner or prepare lunch for the next day?

honey garlic meal preps

All we want to do is plop onto the sofa. And binge-watch our favorite TV shows, right?

So, we end up ordering takeout. And we all know how unhealthy takeout can be with all the added sugar and salt.

chicken and green onions on rice

So, how can you have all the convenience of takeout and eat healthily? By making a meal prep dish like this Honey Garlic Chicken Meal Prep.

The chicken thighs are juicy and flavorful. They’re nicely caramelized and coated in a garlic, soy, and honey sauce.

The honey adds sweetness, while the garlic adds savory notes. Meanwhile, the soy sauce adds umami.

And there’s a hint of heat from the black pepper. You’ll definitely be licking your fingers while you’re eating.

It’s also pretty simple to make too. All it takes is 20 minutes.

So, it’s much faster than takeout. As an added bonus, it’s good for you too.

glass meal prep dishes with chicken and rice

Why You Should Make This Honey Garlic Chicken


This Honey Garlic Chicken is pretty nutritious.

For one, it’s packed with protein. Just one serving provides a whopping 65 grams of protein.

So, it makes the perfect post-workout meal. And it’s good for growing kids as well.

It’s also loaded with fiber. So, it’s great for your digestion and helps you feel full too.

sliced honey garlic chicken on fork

It is also rich in potassium. So, it helps maintain good blood pressure.

Now, it is high in sodium. That’s because you’re using regular chicken broth and soy sauce.

So, if you want to lower the sodium contents, just be sure to use low sodium soy sauce and low sodium chicken broth.

This soy sauce here is a good option as it contains 30% less sodium than regular soy sauce. Meanwhile, this chicken broth here contains only 20 mg of sodium per cup, compared to the regular chicken broth, which can contain as much as 859 mg of sodium per cup.

honey garlic chicken pinterest

How to Make Honey Garlic Chicken

Mix cornflour, salt, and black pepper in a glass bowl.

cornflour in bowl

Toss in chicken thighs and coat the chicken with the mixture.

flour tossed chicken thighs

Add vegetable oil to a skillet. Then, add in the chicken thighs and cook for 4-5 minutes.

chicken thighs and oil in skillet

Afterward, flip and cook for another 2 minutes. The chicken thigh should become golden brown.

golden brown chicken thighs

Now add in butter and garlic to the pan. Lower the heat and let the chicken cook.

garlic and butter in skillet

Combine honey, chicken broth, and soy sauce. Add the mixture into the skillet and bring to boil.

Afterward, just let it simmer for another 4-5 minutes until the sauce thickens up and beautifully coats the chicken.

honey garlic sauce in skillet

Prepare the rice of your choice! Cook it according to instructions!

I’m using brown rice because it has more fiber. Black rice works too.

pot with boiling water

Divide the rice into two meal prep containers. Top with honey garlic chicken and sprinkle with some chopped green onion.

honey garlic chicken sprinkled with green onions

How Long Does Chicken Last in the Fridge?

The chicken will last about 3 to 5 days in the fridge. To keep it tasting fresh, just be sure to store it in food storage containers.

I recommend these ones here because they are BPA-free.

glass meal prep containers with rice and chicken

Is Honey Garlic Chicken Healthy?

It sure is! That’s because you’re using a lot of healthy ingredients. Some of these include:

Chicken thighs: Chicken thighs are an excellent source of protein. Just one chicken thigh provides close to 30% of your daily protein needs.

It is also a good source of B vitamins that you need for a healthy brain. And it provides selenium and zinc, which are potent antioxidants.

Garlic: Garlic is not only tasty but good for you too. Garlic may help prevent the common cold.

It also contains antioxidants which have health benefits. It may even improve athletic performance.

Honey: Honey is a healthier alternative to sugar. That’s because it’s rich in antioxidants.

And honey can even suppress coughs in kids. When choosing honey, just be sure to choose high-quality honey like this one, which doesn’t contain high fructose corn syrup.

Brown rice: Brown rice is pretty nutritious too. Besides being high in fiber, it contains a ton of nutrients.

It provides B vitamins that you need for a healthy brain. It also contains magnesium, phosphorus, and manganese, which you need for healthy bones.

close up chicken with honey garlic sauce

Other Meal Prep Recipes

honey garlic chicken pinterest

Watch Full Instructions

honey garlic chicken meal prep

Honey Garlic Chicken Meal Prep

Just in 25 minutes, you can make this one-pan dinner! Honey garlic chicken is sweet, flavorful, and nutritious. Perfect for meal prep!
4.80 from 48 votes
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Meal Prep
Cuisine Asian
Servings 2 meal prep bowls
Calories 803 kcal


Honey Garlic Chicken:

  • 4 chicken thighs skinless and boneless
  • 1 tbsp cornflour
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 tbsp vegetable oil
  • 1 tbsp butter
  • 4 cloves garlic minced
  • 3 tbsp honey
  • 1/3 cup chicken broth
  • 1 tbsp soy sauce
  • 2 tbsp green onion chopped

Brown Rice:

  • 1 cup brown rice
  • 6 cups water
  • Pinch of salt


  • Rinse brown rice. Then, boil the water in a large pot and add rice to it. Let it boil uncovered for 30 minutes until the rice is fully cooked. Drain excess water once finished, season with salt.
  • Meanwhile, mix cornflour, salt, and pepper together. Toss the chicken into cornflour until fully coated.
  • Now, make sure to heat up the vegetable oil in a skillet. Add in chicken thighs and cook for 4-5 minutes until golden brown. Then, just flip them and cook for another 2 minutes.
  • Afterward, add butter to the pan and garlic. Lower the heat.
  • Combine honey, chicken broth, and soy sauce. Now, add the sauce into the skillet and bring to a boil. Let it simmer for 4-5 minutes until the sauce thickens up and coats the chicken.
  • Divide rice into meal prep containers. Top with honey garlic chicken and season with green onion.


Serving: 1meal prep bowlCalories: 803kcalCarbohydrates: 105gProtein: 47gFat: 23gSaturated Fat: 6.5gPolyunsaturated Fat: 6.5gTrans Fat: 0.4gCholesterol: 190mgSodium: 1633mgFiber: 4.1gSugar: 26g
Rate this recipe!Let us know how it was!
Recipe Rating


Friday 26th of May 2023

Hey my partner and I had made this recipe but I used a different rice. Is there a way you can list the nutritional info for just the chicken and not the rice. It was seriously so good !


Friday 28th of April 2023

Is the corn flour the same as corn starch?

Karo @ AllNutritious

Sunday 30th of April 2023

For this recipe you can use either


Sunday 16th of October 2022

This was super yummy! I added some red pepper flakes for extra kick and also cooked some mushrooms in the sauce and omg it was amazing! Thus will be a new regular!


Sunday 9th of October 2022

Could I substitute regular flour for the corn flour?

Karo @ AllNutritious

Tuesday 11th of October 2022



Saturday 17th of September 2022

Hi, can i do this recipe with chicken breast? If I take 2 whole chicken breast instead of 4 chickens thighs do you know approximately how many calories and protein i would have? This receipt is looking GOOOD and I will try it on Sunday.

Karo @ AllNutritious

Saturday 17th of September 2022

Hi Nelya, you definitely can give it a try! Chicken breasts would have more protein and less fat, so overall the meal would have fewer calories:)